Seven Types of Exhalation for Strength, Flexibility and Fitness by Simon Borg-Olivier

In this video I amplify the sound of my exhalation using a microphone up my nostril. I show and discuss the seven (7) main ways you can exhale and how by understanding and mastering these ways of exhalation you can stimulate the pleasure centres of your brain, improve core strength, save energy, reduce stress, make your spine more mobile and flexible, and massage your internal organs to improve the function of your digestive system, immune system and reproductive system.

The body can derive benefit from making passive minimal exhalations, which are seemingly effortless and help promote a calm restful state; and complete exhalations, which benefit the body by eliminating toxins from the body in the 'stale' air. The seven (7) main ways to exhale shown in this video and some of their applications are as follows:

1. Passive Abdominal Exhale:

2. Passive Chest Exhale:

3. Passive Postural Exhale:

4. Active Postural Exhale:

5. Forced Oblique Abdominal Exhale:

6. Transverse Abdominis (TA) Exhale:

7. Active Chest Exhale:

Conclusion:
Once you understand and master these seven main types of exhalations you can practice using combinations of them to make very long slow relaxing exhalations or fast and powerful stimulating exhalations. Practicing long slow exhalations (especially with humming or very quiet ujjayi pranayama sounds) can really help to slow the heart, calm the nervous system and has been shown to increase levels of nitric oxide. Nitric oxide is powerful neurotransmitter that enhances blood flow and promotes healing in the body. You can make really long (greater than 60 seconds) exhalations if you systematically use as little energy as possibly with the methods I describe here. To achieve this it is best to use the passive exhalation methods before using the active exhalation methods and to avoid using the stimulating exhalations such as (5) forced oblique abdominal exhale and (7) active chest exhale. Once you learn how to effectively master exhalation as part of your breathing exercises you can potentially control your energy levels, your moods, your strength, your flexibility and the health of your internal organs.

If you wish to learn more about this subject please see our blog site at https://yogasynergy.com/2014/02/03/ex....

You may also consider doing one of our comprehensive online or live training courses on the 'Applied Anatomy and Physiology of Yoga' ( https://yogasynergy.com/product/anato...), 'Essentials of Teacher Training: Yoga Fundamentals' ( https://yogasynergy.com/product/advan...), 'Yoga Therapy ( https://yogasynergy.com/product/yoga-...) as well as live Teacher Training courses in India (http;//yogasynergy.com/training).

Seven Types of Exhalation for Strength, Flexibility and Fitness by Simon Borg-Olivier bianca brandolini d'adda
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